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It explains animal and plant protein sources, highlights nutrients such as B vitamins, vitamin E, zinc, iron, magnesium, and omega-3 fats. Practical guidance includes USDA daily intake amounts, portion sizing using the palm and MyPlate, and examples of balanced meals with ounce-equivalents. The text also introduces multiple protein recipes with ingredients, prep/cook times, and directions.",{"@graph":69,"@context":123},[70,84,106],{"@type":71,"itemListElement":72},"BreadcrumbList",[73,77,79,82],{"item":74,"name":75,"@type":76,"position":8},"https://docshare.wps.com","Home","ListItem",{"item":78,"name":9,"@type":76,"position":14},"https://docshare.wps.com/document/",{"item":80,"name":35,"@type":76,"position":81},"https://docshare.wps.com/document/healthcare/",3,{"item":83,"name":65,"@type":76,"position":19},"https://docshare.wps.com/document/cook-book-protein/403576/",{"url":83,"name":65,"@type":85,"image":86,"author":91,"headline":65,"publisher":94,"fileFormat":97,"inLanguage":63,"description":67,"dateModified":98,"datePublished":99,"encodingFormat":97,"isAccessibleForFree":100,"interactionStatistic":101},"DigitalDocument",{"url":87,"@type":88,"width":89,"height":90},"https://docshare.wps.com/thumbnails/cook-book-protein/403576.png","ImageObject",300,407,{"name":92,"@type":93},"Finn","Person",{"url":74,"name":95,"@type":96},"DocShare","Organization","application/pdf","2026-10-29","2026-09-27",true,{"@type":102,"interactionType":103,"userInteractionCount":105},"InteractionCounter",{"@type":104},"ViewAction",13,{"@type":107,"mainEntity":108},"FAQPage",[109,115,119],{"name":110,"@type":111,"acceptedAnswer":112},"What functions does protein perform in the body?","Question",{"text":113,"@type":114},"Protein supports growth and maintenance of muscles, skin, and nails and is critical for processes such as digestion. It also provides energy to help with moving and playing.","Answer",{"name":116,"@type":111,"acceptedAnswer":117},"Which foods are considered good protein sources?",{"text":118,"@type":114},"Animal protein sources include poultry, fish, meat, dairy, and eggs, while plant-based sources include beans, peas, soy products, nuts, and seeds. Seafood also provides omega-3 fatty acids.",{"name":120,"@type":111,"acceptedAnswer":121},"How can portion size for protein be estimated?",{"text":122,"@type":114},"The text recommends using the palm of your hand or the MyPlate as a guide. It also provides an ounce-equivalent table, such as 1 ounce for meat/poultry/fish and 1 whole egg for one egg-equivalent.","https://schema.org",{"og:url":83,"og:type":125,"og:title":65,"og:site_name":95,"og:description":67},"article",{"robots":127,"canonical":83},"index,follow",{"doc_id":129,"site_id":62},403576,1790673676,{"code":4,"msg":5,"data":132},{"doc_id":129,"user_id":133,"nickname":92,"user_avatar":134,"doc_module":4,"category_id":34,"category_name":35,"doc_title":65,"doc_description":67,"doc_content":135,"file_id":136,"file_url":137,"file_type":138,"file_size":139,"view_count":105,"is_deleted":4,"is_public":8,"is_downloadable":8,"audit_status":8,"page_count":140,"language":141,"language_code":63,"site_id":62,"html_lang":63,"table_of_contents":142,"faqs":143,"seo_title":144,"seo_description":67,"update_tm":145,"read_time":146,"preview_page_count":4},34359740700684,"https://ap-avatar.wpscdn.com/avatar/1f400023980c374ae676?_k=1777273430885731487","COOK  \nBOOK  \nProtein  \nTABLE OF  \nCONTENTS  \npage  \npage  \n04  \n06  \nIntro  \nRecipe 1  \nHoney Baked Chicken and Pureed Pumpkin and Collard Greens  \npage 07 Recipe 2  \nBaked Salmon with Sautéed Vegetables  \npage 08 Recipe 3  \nLemon Chicken Vegetable Soup with Ginger  \n 2  Protein Recipes  \npage 09 Recipe 4  \nSalmon Cakes with Tzatziki Sauce  \npage  \npage  \npage  \n10 Recipe 5  \nTuna Salad Sandwich  \n11  \nRecipe 6  \nChicken Salad  \n12  \nRecipe 7  \nJerk Chicken with Pineapple, Black Beans, and Spinach  \npage 13 Recipe 8  \nBraised Pork Tenderloin Stew with Red Potatoes Vegetables  \npage 14 Recipe 9  \nLentil Soup with Garlicky Kale Chips  \nProtein Recipes  3   \nTABLE OF  \nCONTENTS  \npage 15 Recipe 10  \nTequila Lime Chicken  \npage 16 Recipe 11  \nChicken with Artichokes in Piccata Sauce  \npage 17 Recipe 12  \nSesame Seared Tuna over White Beans  \nand Asparagus  \npage 18 Recipe 13  \nTeriyaki Salmon with Bok Choy  \n 4  Protein Recipes  \npage 19 Recipe 14  \nBlack Bean Quinoa Burger  \npage 20 Recipe 15  \nBaked Chicken with Kale Pesto and Glazed Carrots  \npage 21 Recipe 16  \nCoffee Roasted Pork Loin with Blueberry Reduction  \npage 22 Recipe 17  \nHoney Mustard Glazed Salmon  \npage 23 Recipe 18  \nKale Salad with Fennel-dusted Tuna and Strawberry Vinaigrette  \nProtein Recipes  5   \nProtein  \nProtein serves as a building block that performs many functions within the body. It helps to grow and maintain the structure of muscles, skin, and nails and plays a critical role in processes in the body like digestion, while also providing energy for us move and play!  \nThere are many different protein foods to choose from. Animal protein sources include poultry, fish, meat, dairy and eggs. Plant-based protein sources include beans, peas, soy products, nuts, and seeds. Both sources contain a variety of B vitamins, vitamin E, zinc, iron and magnesium. Seafood sources contain healthy omega-3 fatty acids which support brain and heart health. Eat a variety of animal and plant-based protein sources for optimal health.  \nThe USDA recommends that most adults should consume 5 to 6oz of protein every day. For adults that exercise more than 30 minutes each day, the protein recommendation will increase. Use the palm of your hand or the MyPlate as a guide to what a healthy protein portion size is for  \nyou.  \n\n| Protein Source | 1 ounce-equivalent |\n| --- | --- |\n| Meat, poultry or fish* | 1 ounce |\n| Cooked beans | ¼ cup beans |\n| 2 tablespoons hummus |  |\n| Egg | 1 whole egg |\n| Nut butters | 1 tablespoon |\n| Nuts or seeds | ½ ounce |\n| Soy product | 2 ounces tofu, 1-ounce tempeh or ¼ cup soybeans |\n\n*An appropriate serving of meat is typically 3-4 ounces, or the size of a deck of cards.  \n6  Protein Recipes  \nWhen choosing animal protein sources, go for leaner cuts, especially for red meat options that are often higher in unhealthy, saturated fats and can increase risk for heart disease. Lean meats, like poultry or fish, are lower in saturated fat or contain healthy fats that are beneficial to consume. Below is an example of how animal protein and plant-based protein can be incorporated into meals and snacks throughout the day.  \n\n| Meal | Animal Protein | Plant-Based Protein | Ounce-equivalents |\n| --- | --- | --- | --- |\n| Breakfast | 2 eggs | Oatmeal with 2 tablespoons nut butter | 2 ounces |\n| Mid-morning snack | ½ cup yogurt with ¼ cup berries and ½ ounce nut and seed granola | ½ cup blueberries with ½ ounce mixed nuts | 1 ounce |\n| Lunch | Caesar salad with 2 ounces grilled chicken and side of fruit | Green salad with ¼ cup beans, ½ ounce nuts/ seed mix with a side of fruit | 2 ounces |\n| Afternoon snack | 1 apple with 1 tablespoon peanut butter | Baby carrots with 2 tablespoons hummus | 1 ounce |\n| Dinner | 3-ounce roasted salmon with rice and vegetables | Veggie and rice stir-fry with 1/2 cup edamame | 2-3 ounces |\n\nReferences:  \n[https://www.choosemyplate.gov/eathealthy/protein-foods](https://www.choosemyplate.gov/eathealthy/protein-foods)  \nProtein Reci","cbCaijsobUBAmb4A","https://ap.wps.com/l/cbCaijsobUBAmb4A","pdf",10406488,32,"English","# Intro\n## Protein and its health functions\n## Protein food sources and nutrients\n## Recommended daily intake and portion guidance\n# Protein portion size and meal examples\n## Protein source ounce-equivalents\n## Sample day meals with animal and plant proteins\n# Recipe list\n## Honey Baked Chicken and Pureed Pumpkin and Collard Greens\n## Baked Salmon with Sautéed Vegetables\n## Lemon Chicken Vegetable Soup with Ginger\n## Salmon Cakes with Tzatziki Sauce\n## Tuna Salad Sandwich\n## Chicken Salad\n## Jerk Chicken with Pineapple, Black Beans, and Spinach\n## Braised Pork Tenderloin Stew with Red Potatoes Vegetables\n## Lentil Soup with Garlicky Kale Chips\n## Tequila Lime Chicken\n## Chicken with Artichokes in Piccata Sauce\n## Sesame Seared Tuna over White Beans and Asparagus\n## Teriyaki Salmon with Bok Choy\n## Black Bean Quinoa Burger\n## Baked Chicken with Kale Pesto and Glazed Carrots\n## Coffee Roasted Pork Loin with Blueberry Reduction\n## Honey Mustard Glazed Salmon\n## Kale Salad with Fennel-dusted Tuna and Strawberry Vinaigrette","[{\"question\":\"What functions does protein perform in the body?\",\"answer\":\"Protein supports growth and maintenance of muscles, skin, and nails and is critical for processes such as digestion. It also provides energy to help with moving and playing.\"},{\"question\":\"Which foods are considered good protein sources?\",\"answer\":\"Animal protein sources include poultry, fish, meat, dairy, and eggs, while plant-based sources include beans, peas, soy products, nuts, and seeds. Seafood also provides omega-3 fatty acids.\"},{\"question\":\"How can portion size for protein be estimated?\",\"answer\":\"The text recommends using the palm of your hand or the MyPlate as a guide. It also provides an ounce-equivalent table, such as 1 ounce for meat/poultry/fish and 1 whole egg for one egg-equivalent.\"}]","COOK BOOK - Protein | PDF",1790541669,81]